Mashed carrots

Vegetable

Item Rating: 84/100

1 serving (130 grams) contains 50 calories, 1.2 grams of protein, 0.2 grams of fat, and 11.0 grams of carbohydrates.

Nutrition Information

1 cup (236.4g)

Calories		90.9
% Daily Value*
Total Fat		0.4 g	0%
	Saturated Fat	0 g	0%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		145.5 mg	6%
Total Carbohydrates		20.0 g	7%
	Dietary Fiber	6.5 g	23%
	Sugars	9.1 g
protein		2.2 g	4%
Vitamin D		0 mcg	0%
Calcium		76.4 mg	5%
Iron		0.5 mg	2%
Potassium		620 mg	13%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🍯 Low sugar

🧂 Low sodium

🧂 Low salt

🍞 Low carbs

Source of Calories

Fat: 3 cal (3.9%)

Protein: 8 cal (9.5%)

Carbs: 80 cal (86.6%)

About Mashed carrots

Mashed carrots are a simple, nutritious dish often featured in Western and Middle Eastern cuisines. Prepared by cooking carrots until soft and mashing them, this dish can be enhanced with spices or herbs. Carrots are a root vegetable initially domesticated in Persia and are now consumed globally. They are a great source of beta-carotene, dietary fiber, vitamin K1, potassium, and antioxidants. Low in calories but nutrient-dense, mashed carrots make an excellent side dish for various meals. They provide a naturally sweet taste due to their sugar content, making them appealing for all ages, particularly as a healthy option for children or individuals requiring soft-textured foods.

Health Benefits

• Supports eye health due to high beta-carotene content, which converts to vitamin A (6,000 mcg of beta-carotene per cup of cooked carrots).
• Promotes heart health with potassium (320 mg per 100g) helping regulate blood pressure.
• Boosts immune function with vitamin C (3.6 mg per 100g), aiding the body's ability to fight infections.
• Improves digestion through dietary fiber (2.8 g per 100g), which supports gut health.
• Offers antioxidant protection due to lutein and zeaxanthin, reducing oxidative stress.

Dietary Considerations

Allergens: None known

Suitable for: Vegetarian, vegan, gluten-free, low-calorie, diabetic-friendly

Selection and Storage

Store cooked mashed carrots in an airtight container in the refrigerator for up to 3 days. Reheat gently to preserve texture and flavor.

Common Questions About Mashed carrots Nutrition

Are mashed carrots high in protein?

Mashed carrots are not high in protein, as a cup of cooked mashed carrots contains approximately 1 gram of protein. Carrots are primarily a source of carbohydrates and vitamins rather than proteins.

Can I eat mashed carrots on a keto diet?

Mashed carrots are not ideal for a strict keto diet because a cup contains around 13 grams of net carbs. Keto diets typically prioritize low-carb vegetables, but small amounts of mashed carrots can be incorporated into less restrictive low-carb diets if planned carefully.

What are the health benefits of mashed carrots?

Mashed carrots are rich in beta-carotene, which the body converts to vitamin A, supporting eye health and immune function. They also provide dietary fiber, aiding digestion, and antioxidants that help reduce inflammation. However, they can be high in sugar compared to other vegetables, so portion control is key, especially for those monitoring blood sugar.

How much mashed carrot should I serve per person?

A standard serving size of mashed carrots is approximately 1/2 to 1 cup, which provides about 50-100 calories. This amount balances nutritional benefits without overloading on natural sugars or carbohydrates.

How do mashed carrots compare to mashed sweet potatoes?

Mashed carrots are lower in calories and carbohydrates compared to mashed sweet potatoes. For example, mashed carrots have around 50 calories and 13 grams of carbs per cup, while mashed sweet potatoes have about 115 calories and 27 grams of carbs per cup. Both are nutrient-rich, but carrots provide more vitamin A per serving.

Data Sources & Scientific References